01/04/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

Jog 50′ after each movement.

50’ Toes walk

50’ Heel walk

50’ Carioca

50’ Carioca (facing opposite direction)

50’ Bunny hops

50’ Skipping

50’ Dynamic high knees

Metcon

Metcon (Time)

Partner WOD

5 Rounds for time:

400 m Weighted Run (20/14 lb Med-ball)

20 Burpee Step ups @ 50/35 lbs DB

200 m Weighted Run (20/14 lb Med-ball)

20 Devil’s Press @ 50/35 lbs DB

2 DBs for the step ups

Runs are together. 1 Med ball. Alternate who carries.
40 min time cap.

Extra Work

Weightlifting

Front Squat (Work up to a heavy set of 5 reps)

No Fails!

Conditioning

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Accessory

Metcon (No Measure)

Core

Weighted GHD Sit Ups

3 x 12

Use small plate or med ball to add weight.